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TODAY’S W.O.D:

A. “Rowing with Michael”
3 rounds for time:
Row 1000 meters
50 Back Extensions
50 Sit-ups

B. Mobility 101 @ 10AM:
Point of Interest: The Psoas Muscle

C. Strength 101 @ 6PM:
1) 30 seconds ON/30 seconds OFF for 10 minutes: Double-unders
2) 4 rounds, not for time of:
10 Wide Stance, toes turned out, Good Mornings
10 Hip Extensions, raising the shoulders higher than the hips
10 Glute Bridges w/slam ball
10 Reverse Hypers
*Compare to 12/14/2016.

Post time for part A and loads for part C to Members Area or comments. 

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